Fitness Workout for Women

Weight Training – Full Body Workout for Women over 50

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This full body workout for women over 50 is easy on the body and helps to strengthen bones and muscles.
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Weight training for women over 50 can help you build muscle, maintain bone density as you age, and even help you lose weight.

As women get older, estrogen levels decrease, which leads to a drop in bone density. This means older women start to become more at risk for bone fractures. Weight training for women over 50 can combat this effect while also preventing the loss of muscle as you age. The benefits of strength training for females are numerous, but many women overlook strength training. Strengthening bones and building muscle for women is important for your long term health.

We recommend full body weight lifting twice per week.

Example of a Full Body Workout for Women over 50
(4:03) Front Squat (3sets x 8-15reps)
(5:39) Stiff Deadlift (3sets x 8-15reps)
(7:24) Dumbbell Rows (3sets x 6-15reps)
(8:58) Chest Press (3sets x 6-15reps)
(12:03) Shoulder Press (3sets x 6-15reps)
(13:44) Standing Biceps Curls (3sets x 6-15reps)
(15:21) Laying French Press/Skull Crushers (3sets x 6-15reps)
(16:47) RKC Plank (Hold for 20-60 seconds)
(18:12) Bicycle Crunch (30-60 seconds)

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Your friends here at the FMP,
-Dr. Balduzzi + The Women’s Health Experts @ The Fit Mother Project

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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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